CrossFit 11.18.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)6 No Push-Up Burpees 6 Air Squats w/ 2 sec Pause 6 Burpees 6 Hollow Hold RocksAccessory2 Rounds: 20 Air Squats 20 Alternating Lunges 20 Alternating Jumping Lunges 10 Jump Squats Rest 60 sec. Then: 2 Rounds 10 KB or DB Goblet Squats...

CrossFit 11.18.19

CrossFit Conifer - CrossFitWarm-up (No Measure)6 No Push-Up Burpees 6 Air Squats w/ 2 sec Pause 6 Burpees 6 Hollow Hold RocksAccessory2 Rounds: 20 Air Squats 20 Alternating Lunges 20 Alternating Jumping Lunges 10 Jump Squats Rest 60 sec. Then: 2 Rounds 10 KB or DB Goblet Squats 5/5 Alternating...

MSP 11.18.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)6 No Push-Up Burpees 6 Air Squats w/ 2 sec Pause 6 Burpees 6 Hollow Hold RocksAccessory2 Rounds: 20 Air Squats 20 Alternating Lunges 20 Alternating Jumping Lunges 10 Jump Squats Rest 60 sec. Then: 2 Rounds 10 KB or DB Goblet Squats...

CrossFit 11.16.19

CrossFit Conifer - CrossFitWarm-up (No Measure)Bring Sally Up (RX+: w/ Barbell)Metcon (Time)In Teams of 2: 3RFT: 800m Run (partners must run together) 60 Power Snatches (95/65) 40 Overhead Squats (95/65) 20 Bar-Facing BurpeesSplit reps anyway you like, except for run, which must be done together.

Conifer Strength 11.16.19

CrossFit Conifer - Conifer StrengthSnatch (6 x 2 @ 60%)Rep: power snatch w/ pause at knee + squat snatchPush Press (4 x 3)Behind the neck w/ snatch grip. Weight should be challenging but unbroken repsOverhead Squat (5 x 3/3)Single DB OHS. Try to build throughout.

CrossFit 11.15.19

CrossFit Conifer - CrossFitWarm-up (No Measure)200m Row 20 Lateral Hops 15 Scap Pull Ups 10 Tuck JumpsPull-ups (1 x max reps)10 min to work on PU strength, kipping, butterflyMetcon (Time)10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) 2-4-6-8-10-12-14-16-18-20 WallBalls (20/14) * 20 DUs/60 SUs after each roundTime cap: 25 min.